Warm Up:
5 min Ladder agility Drills
2 X's:
5 Burpees to 5 Controlled kip swings
5 push ups to Bear Crawl DNB

2 min/side KB Achilles lower calf smash
10 Slooow Banded Pass thru's

Super Set
A. SA KB OHS โ€“ barefoot, turn and look at the kb like TGU, come on toes as needed @32X1; 2-3/arm x 4 sets; rest as needed
B. :45 plank hold on rings

5 Rounds:
10 Box Jumps 20/24'
10 HSPU/Pike Push Up
10 CTB/Ring Row